"The path is made by walking it..." Jan's log

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1

Hi all, so I’ll be continuing my log here I guess, since the future over at Exodus is … uncertain?
I’m a grumpy old geezer, 63 years old, and I have been lifting since 2015 or so.
Body weight right now is about 95 kg, down from 125 kg. The plan is to get below 90 kg eventually.

So yesterday I did:

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r x 3s
125 kg x 2r x 3s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
80 x 3
85 x 2
90 x 2
95 kg x 1
100 kg x 1
95 kg x 1
85 kg x 2r x 3s
2 minutes rest.

Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.

2

Hahaha it’s a forced exodus of Exodus…

3

Welcome…

4

Yes, something like that. :slight_smile:

5

Thank you!

6

05.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r x 3s
125 kg x 2r x 3s
So this was a repeat of yesterday, but it felt better today.
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
52.5 x 2
55 x 1
57.5 x 1
60 kg x 1r x 3s
50 kg x 2r x 3s
This was all right.
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
70 x 4
75 kg x 3r x 6s
2 minutes rest between sets.

Everything felt good today.

7

06.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
107.5 kg x 4r x 2s
120 kg x 3r x 3s
2 minutes rest between sets.

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
80 x 3
85 x 2
90 x 2
95 kg x 1r x 3s
90 kg x 3r x 3s
Huh, that was almost easy! Weird!
2 minutes rest between sets.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 x 2
160 kg x 2r x 6s
This was all right.
3 minutes rest between sets.

Pretty good day again, everything felt good.

8

08.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r x 3s
125 kg x 2r x 3s
This was all right today.
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 kg x 3r x 8s
Very relaxing.
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 3r x 8s
This was okay too.
2 minutes rest between sets.

9

09.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
107.5 kg x 4r x 2s
120 kg x 3r x 3s
2 minutes rest.

Board press:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 5
85 x 3
90 x 2
95 kg x 2r x 5s
2 minutes rest between sets.

Rack pulls:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x3
155 kg x 2r
165 kg x 1r
155 kg x 2r
165 kg x 1r
155 kg x 2r
165 kg x 1r
2 minutes rest.

Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.

Another good day.

10

Hi Jan,

Nice to see you here!

11

Hi codger, thanks!

12

11.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r x 3s
125 kg x 2r x 3s
The usual.
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 kg x 2r
60 kg x 1r
55 kg x 2r
60 kg x 1r
55 kg x 2r
60 kg x 1r
Easier than expected.
2 minutes rest.

Medium grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
80 kg x 3r x 5s
This was okay.
2 minutes rest between sets.

Felt good today.

13

12.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r x 3s
125 kg x 2r x 3s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 kg x 1r
100 kg x 1r
95 kg x 1r
90 kg x 2r x 3s
2 minutes rest.

Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.

Another day done.

14

14.05.2021

Squat:
20 kg x 5 x 2
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
Felt pretty good.
No back off sets today.
2 minutes rest, 3 minutes for the top singles.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 kg x 2r x 5s
This was all right.
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 3
80 kg x 2r x 6s
Nice and easy.
2 minutes rest.

15

15.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
107.5 kg x 4r x 2s
120 kg x 3r x 2s
125 kg x 2r x 2s
130 kg x 2r x 2s
135 kg x 1r x 2s
140 kg x 1r x 2s
Not too bad, felt pretty good.
2 minutes rest between sets.

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 kg x 1r x 3s
90 kg x 2r x 3s
This was all right.
2 minutes rest.

Rack pulls:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 kg x 3r x 2s
160 kg x 2r x 3s
I was starting to get tired now, for some weird reason.
But it was all right.
3 minutes rest between sets.

All in all a pretty good day.

16

16.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r x 3s
130 kg x 2r x 2s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 kg x 2r x 5s
2 minutes rest.

Medium grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
80 x 3
85 kg x 2r x 5s
2 minutes rest between sets.

17

17.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
117.5 x 2
127.5 kg x 2r x 5s
2 minutes rest between sets.

Bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 kg x 1r x 3s
90 kg x 2r x 3s
2 minutes rest.

Rows:
50 kg x 5
70 kg x 5r x 4s
2 min rest.

SLRDL:
70 kg x 5
85 x 4
95 kg x 3r x 5s
2 minutes rest between sets.

No surprises today. Not the best day, but not a bad day either.

18

18.05.2021

I felt like crap today, so I decided on a light day, and just go to max 60% on the lifts.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 kg x 4r x 3s

OHP:
20 kg x 5 x 2
35 x 5
40 kg x 4r x 3s

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 kg x 4r x 3s

So that felt kinda weird, but I figured a light day is better than taking a nap on the couch, anyway.

19

19.05.2021

I’m feeling much better again, so today was a more “normal” day regarding lifting.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 kg x 1r x 6s
This felt pretty good today.
2 minutes rest.

Bench:
20 kg x 5 x 5
40 x 5
55 x 5
65 x 5
75 x 4
85 x 3
90 x 2
95 kg x 1r x 3s
90 kg x 2r x 2s
Not too bad.
2 minutes rest.

Deads:
50 kg x 5
80 x 4
100 x 3
120 x 3
140 x 2
150 kg x 2r x 6s
This was all right.
2 minutes rest between sets.

20

22.05.2021

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
107.5 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
130 kg x 2r x 2s
This felt pretty good today.
2 minutes rest between sets, 3 minutes rest for the two top singles.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 kg x 3r x 5s
Kinda light press today.
2 minutes rest between sets.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 5
65 x 5
75 kg x 3r x 5s
This was all right.
2 minutes rest between sets.